Police Officer Preparation & Law Enforcement Resource - Archive

I've been running every other day to get ready for academy. I keep getting shin splints. I took 2 weeks off and started again and same thing happened, they're back. I don't want to be the wuss who can't run b/c of shin splints when i get to academy...

I already have $120 Gel Nimbus running shoes with inserts for my pronation.

I'm only running 1 to 1.5 miles each time...

Is there something I need to work on? Maybe some toe lifts on a weight machine?

Make sure you stretch out good before you run. Afterwards, ibuprofen, ibuprofen and more ibuprofen. You might also want to try ice/heat , this may help. Unfortunately, some of us suffer from this problem. Goos luck!!

Opps!!! I meant good luck. Stay away from the geese.....LOL

ADVIL/TYLENOL and just keep running. They will go away. Ice/heat is an excellent way to relieve the pain after a run. Stretching can help delay the onset but you just need to run thorugh them. Good luck.

I've suffered from S/S and I know what you mean. There are few things that you can do that might help. Including whats been already advised (applying ice & taking an antinflammatory).

-You've got a descent pair of shoes, but is it time to replace them? Are you sure that they are the right ones for you? I actually went into one of the local running store and had them fit me for the proper shoe.
-What type of surface are you running on? Concrete, outside (rubber) track, treadmill? You might need to change it up a bit. I tend to have more problems when I run on a treadmill than when I run outside.
-There are "shin" excercises that you can do. While sitting down, point your toes down, and trace out the letters of the alphabet. Do this one foot at a time. Looks funny, but help.
You can also walk around on you tip toes for a coule of minutes. You can do this while brushing you teeth, waiting at the fax machine, whatever.
-How is your running form? For instance...try this....stand with feet shoulder width apart. Bend at the knees with a straight back (like a squat).Notice in which direction your knees bend. Do they bend pointing towards your toes? Do they bend inwards (bowlegged)? Outward? If they aren't lining up properly, chances are they do the same when you run. This can cause stress on your lower legs. If this is the case, try doing some squats. Not only does this give you buns of steel :) , but you'll develop some "muscle memory" so that you know what its suppose to feel like when you run.

Hope this helps!

P.S. Not a bad idea to take a break if they act up really bad. I've have known people who ignore shin splints and end up regretting it because they develop worst problems (like hair line fractures). If all else fails, consider seeing a massage therapist that knows something about deep tissue work.

Some shin splints are caused my muscle imbalances in your lower leg. If your calves are to strong in comparison to the muscle in the front, you can get shin splints. The only way to remedy this type is to strengthen the front of your leg with toe raises and similar exercises.

I got shin splints BAD in the academy. To the point that on our last week of running and we were knocking out 5 miles a day, I couldn't walk after the runs. Some people just have problems with them unfortunatly, especially (IMO) if they have huge calve muscles. Mine are huge. The only thing I can recommend doing is resting them when possible, and before and ESPECIALLY after the run, sit down, stretch your legs straight out in front of you, and then point your toes towards the direction your looking (in front of you). It helps stretch, and helped with some of the pain afterwards for me.

Also, try before hand, walking on the heels of your feet for a little bit. Will stretch some more that way. If pain still continues and you can't handle it, then you may have to quit. Me personally, I ran through it. Very painful, but, I didn't want to quit.